The most demanding yoga poses can put you into complicated positions unsuitable for pregnant bodies. Even some beginner poses can put extra strain on your body and developing baby. During the first trimester, you should avoid most challenging poses. As your bump shows and your pregnancy advances, there are many yoga poses that you should avoid. Any pose that creates pain or makes you feel the strain is one to avoid.
General Styles
Yoga is divided into distinct styles and schools of practice. According to "Pregnancy: The Ultimate Week-by-Week Pregnancy Guide" by Laura Riley, you should avoid Bikram yoga poses. Bikram is traditionally used in heated rooms, which could put strain on your body. Instead, stick to the more gentle "hatha" forms of yoga pose. Though even some of these are unsuitable, the term generally refers to a less physically demanding style of yoga. Ashtanga yoga may also put too much pressure on your body and is best avoided during pregnancy by all but the most advanced practitioners.
Yoga On Your Back
Laying back on the floor, otherwise known as a supine position, can lower the amount of blood flowing to the uterus. Fitness expert Tracey Mallet writing on the Babycenter website suggests avoiding supine yoga poses altogether after your first trimester of pregnancy. However, if you practise on an incline you may be able to perform many of the same poses as a normal supine routine. Ensure that your legs are at the bottom of the incline with your head higher up.
Inversion
Inversion refers to any poses that cause you to spend time upside down -- for example headstands, handstands or extreme bends. Because of the pressure being upside down puts on your chest and lungs, inversion poses should be avoided, according to Pregnancy Weekly. This is particularly the case in the advanced stages. Upside-down poses also tend to require excellent balance. With the extra weight you could topple, potentially harming either your baby or yourself.
Extreme Bends
Yoga poses that involve bending your body forward and down could put too much stress on the uterus and abdomen. Similarly, bending backwards with a heavily pregnant belly puts lots of strain on your abdomen and your spine. When doing any bending yoga exercise, try to move from the hips and lift your chest up to create more space for your abdomen.
References
- "Pregnancy: The Ultimate Week-by-Week Pregnancy Guide"; Laura Riley; 2006
- Babycenter: Is it Safe to do Yoga During Pregnancy?; Tracey Mallett; 2010
- ABC-Of-Yoga.com: Yoga and Pregnancy - Yoga Techniques for Pregnancy
- Ashtanga Yoga: Ashtanga Yoga Practice During Pregnancy; Betty Lai; 2009
- Pregnancy Weekly: Prenatal Yoga
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